1. Note
Sydney River Superstore- food safety tour-
18 November 2019– arrive at Superstore at 10:35 am tour finishes at 11:05 am.- we will not have a class that day

2. Lecture September 2019
Good Nutrition on a Small Budget
Meeting Canada’s Food Guide requirements
for the least money
and
Obtaining Accurate Nutrition Information

3. Review of principles of food selection and
a good diet
Adequacy
Balance
Energy control
Nutrient density
Moderation
Variety
these principles maintained by following
Canada’s Food Guides

4. Remember in terms of cost /kg
meats > dairy >fruits and vegetables> grains
these principles maintained by following
Canada’s Food Guide which calls for less meat and dairy
Chicken and pork are cheaper/kg than beef
and lamb

5. DO:
Buy in bulk, freeze what you can
Buy unprocessed foods
Buy unpackaged foods wherever possible
Buy only what you can eat to maintain components of food selection without waste (reliable fridge and freezer)

6. DO:
Read flyers and watch for coupons
Shop at bulk food stores or join a food coop
Avoid high-end chain stores
Live with people who share your enthusiasm for a healthy diet and like similar foods

7. DO:
Repeat menu every 3 weeks (chicken, pork, beef) and same for fish type
Perhaps substitute soybeans for beef
Remember that carrots, peas, chickpeas, various beans, rice and potatoes are
relatively inexpensive and very nutritious when consumed in accordance with the dietary principles listed above and Canada’s food guide
Not substitute supplements for food

8. Menu for the week Sunday Breakfast eggs bread 1-2 % milk Lunch fruit
Menu for the week
 Sunday
Breakfast
eggs
bread
1-2 % milk
Lunch
fruit
fruit juice
Dinner
vegetables
fish

9. Monday Breakfast cereal bread 1-2 % milk Lunch salad fruit fruit juice
Lunch
salad
fruit
fruit juice
Dinner
vegetables
rice

10. Tuesday Breakfast cereal bread 1-2 % milk Lunch cheese fruit
Lunch
cheese
fruit
fruit juice
Dinner
pancakes

11. Wednesday
Breakfast
cereal
bread
1-2 % milk
Lunch
fruit
fruit juice
Dinner
vegetables
fish

12. Thursday Breakfast cereal bread 1-2 % milk Lunch salad fruit
Lunch
salad
fruit
fruit juice
Dinner
chicken
rice and vegetables

13. Friday
Breakfast
cereal
bread
1-2 % milk
Lunch
fruit
fruit juice
Dinner
pasta with vegetables

14. Saturday
Breakfast
cereal
bread
1-2 % milk
Lunch
salad
fruit
fruit juice
Dinner
vegetables
Fish, fruit juice

15. GROUP ACTIVITY.
ASSESS THE ABOVE MENU AND WRITE
IN SPECIFIC FOODS

16. Obtaining Accurate Nutrition
Information

17. Usually reliable
University publications (.edu)
Web sites ending in .gov or .org
Peer reviewed journal publications (American Journal of Clinical Nutrition, Nutrition Research, British Journal of Nutrition, Nutrition Reviews, New England Journal of Medicine, Lipids, Journal of Lipid Research, Proceedings of the National Academy of Sciences, Journal of Biological Chemistry and Journal of Clinical Investigation)

18. USUALLY RELIABLE
Government
Health Canada eg
Nova Scotia Department of Health
Nova Scotia Health Authority
Pharmaceutical and nutraceutical firms – caution- they have something to sell but
Good science required by Health Canada and FDA

19. USUALLY RELIABLE
Volunteer Agencies
Canadian Cancer Society
Canadian Diabetes Association
Heart and Stroke Foundation of Canada

20. USUALLY RELIABLE
Consumer groups
American Council on Science and Health
Federal Consumer Information Centre
International Food Information Council

21. USUALLY RELIABLE
Professional Associations
American Dietetic Association
Dietitians of Canada
American Medical Association
Canadian Medical Association

22. Usually unreliable sources
Firms and other organisations that are here one day and gone the next
Firms that claim to have qualifications in the field but can produce no evidence of qualifications
.com – may be alright but be cautious

23. Evidence of misinformation
Reliable versus unreliable
Credentials
Real results
Evidence of misinformation

24. Credentials
-Nutrition and/or dietetics training from
an accredited university ( who is doing the accreditation?)
-least 3-4 years of training

25. Credentials
Watch out for:
“nutrimedicine”
fee for degree schools
liberal use of the word doctor
members of “professional societies”
dietitian or nutritionist- this term may be unregulated in some jurisdictions

26. -usually- watch out for dry labing or fixing results
Real credentials yield real results usually
-usually- watch out for dry labing or fixing results
-real results gained by the scientific method

27. Scientific method
-hypothesis
-objective
-method-validity and numbers of subjects
-results-data and statistics are accurate
-discussion and interpretation

28. Scientific method continued
Conclusions
-not generalised to all people – use of word may
References
Publication in reputable peer-reviewed journals
Repetition- with in group and by multiple groups
Concept of a food (eg vegetables) to molecules to doses

29. Identifying misinformation
Personal testimonials-
Hearsay and gossip
Time-tested
Is it really true?- such findings would be widely published
Nonsense Medical jargon
Hunger stimulation point

30. Identifying misinformation
Paranoia
People are just out to get me- mostly my competitors
Quick and easy fixes
Who knows of the overnight cancer treatment
“Just a little dab will do you”
Natural
Not necessarily safer or better

31. Identifying misinformation
Satisfaction guaranteed
How, over what time, what recourse do you have?
One product does it all
Is there only one chemical reaction or disease in the body?
Glossy adverts – in all media
Watch out for the slick willy approach
Have I got a deal for you

32. Identifying misinformation
People telling you not to listen to physicians or other qualified persons

33. Remember
if it is too good to be true then it likely is not true and
that the internet is hard to regulate- the net is worldwide and not every country has regulations at the point of source